The 7 Best 60-Second Moves for Bikini-Ready Abs
We’ll just say it (because we know you’re thinking it): crunches are totally boring. We like to think our abs share that same belief, and that’s why they’ve never been very receptive to the exercise. So in an effort to get our abs in shape for summer, we’re ditching the dozens-of-crunches approach and trying a set of targeted core-sculptors instead. So targeted, in fact, they only require 60 seconds per move. Yes, you heard right—60 seconds.
Before you decide that this sounds too good to be true, give the sequence a try. Angela Leigh, Group Fitness Manager at Equinox, carefully crafted each one of the exercises in this series of seven, and she wasn’t messing around. Your abs will be burning (in the best way possible).
Flip through the slideshow to get Angela Leigh’s movement-by-movement breakdown of her speedy sculpting exercises!
• Lie down on your back and pull your belly away from your t-shirt, engaging your core.
• Take an inhale and stretch arms and legs in opposing directions.
• Simultaneously raise your shoulders, arms and legs.
• Breathe and find the lowest “V” position with your arms, and legs, without them touching the floor. Be sure your belly is pulled in and your ribs are knitted together, keeping the lower back safe.
• Hold as long as you can, while breathing.
• Rest for five seconds and come back to the low-V position.
• Work your way up to 60 seconds.
• Lay on your back, legs straight up, feet flexed, with arms overhead—as if pressing on the ceiling.
• Keep legs engaged and pressed together.
• Lower both legs together, with control, towards the floor.
• Then, as you lift legs up, find a slight oblique twist by reaching your feet outside of the right arm.
• Lower legs together, down the center, keeping feet off the floor if you can. Then lift legs up again, reaching your feet outside the left arm.
• Lower legs to the center, and lift outside, alternating arms for 60 seconds.
• Start in push-up position.
• Lift your right foot off floor and drive the right knee to left elbow.
• Then, as the right foot reaches back to the extended position, open up the right hip, and tap the right toes behind your left leg.
• Set right foot down into a plank and repeat on left side. Left knee to right elbow, open left hip up, and tap left toes behind right leg.
• Alternate sides for 60 seconds.
• Start in forearm plank.
• Rotate onto your right elbow and forearm, stacking your feet as you lift your left arm up (or place left fingertips on the floor for balance).
• Lower right hip to the floor, and as you lift hips up, raise your left leg. Swing it forward and back once.
• Restack feet and rotate back to a forearm plank.
• Set up on the left elbow and repeat the sequence, coming back through center to reset after each side.
• Continue for 60 seconds.
• Start in a forearm plank.
• Walk toes toward elbows, lifting hips to the ceiling.
• Press firmly into the inner edge of your hands and hug elbows together.
• Move your chin between the thumbs and press back into dolphin position (hips raised high).
• Repeat slowly with control. Each time, trying to move your chin farther forward past the thumbs, while keeping the hips up and core engaged.
• Continue for 60 seconds.
• Start in tabletop position (hands under shoulders and knees under hips).
• Walk knees three inches closer to hands and lift knees up one inch off the floor. Place your right hand behind your head and tap right elbow to left wrist. Then open back up.
• Repeat on right side for 30 seconds.
• Place knees down and reset loaded plank. Lift knees up one inch. Place your left hand behind your head and tap left elbow to right wrist. Then open back up.
• Repeat on left side for 30 seconds.
• Lay on your stomach, legs stretched out with the tops of your feet firmly pressed into the floor.
• Reach arms in front, palms facing each other. Then lift arms, eyes, and chest.
• Pull arms back into a wide “W” formation.
• Then reach arms forward again and lower your torso down.
• Repeat the sequence slowly and with precision for 60 seconds. Each time, trying to lift off the ground a little more, and squeeze even tighter through the sides of the waist and shoulder blades.
What do you think? Only seven minutes long, but can you repeat the series all the way through again?